Chromium Supplements: Benefits, Side Effects, and Where to Buy
, by Sara McKinney
Have you heard of Chromium? For most of us, the answer is: probably not. Although less famous than other dietary essentials like Iron and Zinc, Chromium plays a necessary part in human nutrition. Chromium helps the body use insulin to properly convert glucose into energy, and is a crucial component of several metabolic processes that fuel our brains and muscles.
Most people get enough chromium from food, but as studies on chromium and blood sugar have grown, so has interest in this mineral.
Want to skip ahead? This is the chromium supplement we carry:
What does Chromium do?
In nutrition, Chromium is what’s known as a trace element or trace mineral. These are essential compounds that are present in the human body in tiny amounts (usually less than 100mg/day). Most of us are familiar with trace elements such as Iron, Copper, and Iodine, but others, such as Chromium and Selenium, tend to slip through the cracks.
In the body, Chromium assists the function of insulin, the hormone that regulates blood sugar and transforms food into energy. Chromium may also assist in the conversion of fats and proteins into energy within the body.
Several studies have indicated a link between Chromium and lowered cholesterol levels, triglycerides (fat in the blood), insulin sensitivity, and weight management. Chromium may help individuals who find themselves locked in the rush-and-crash cycle of sugar dependence, or who are experiencing dysbiosis or leaky gut from excessive sugar intake.
Benefits of Chromium Supplements
Chromium may be helpful for individuals with the following conditions:
Blood Sugar
Although the clinical literature is not yet conclusive, a number of studies indicate that Chromium supplements can help improve blood sugar regulation and insulin sensitivity in healthy individuals as well as individuals with diabetes.
One frequently cited study conducted by the US Department of Agriculture found that low Chromium diets were associated with poor glucose tolerance, and that Chromium supplement resulted in significantly improved insulin sensitivity.
Weight
Some studies indicate that Chromium can help boost weight loss and metabolic function. While not a replacement for exercise and healthy eating, Chromium supplements might be a good choice for a weight loss supplement stack to help give your body the extra push it needs to lose weight. See also our guide to the best berberine supplement for weight loss.
Cholesterol Levels
According to a 2020 study published in Clinical Nutrition Research, participants with Type 2 Diabetes who took Chromium supplements saw significant improvement in their cholesterol levels, especially unhealthy LDL cholesterol associated with heart disease.
What the research shows
Here's the short version of what the NIH found when it reviewed the studies:
- Blood sugar: In people with diabetes, chromium lowered fasting blood sugar and HbA1c slightly. The NIH calls the clinical value of that change unclear.
- Weight: People taking chromium lost about 0.75 kg (1.7 pounds) more than people on a placebo. The evidence was rated low quality.
- Cholesterol: Reviews found no real change in total or LDL cholesterol.
So where does chromium fit? It works best for supporting healthy blood sugar levels that are already in a normal range, alongside good food choices.* If you have diabetes or take blood sugar medication, talk with your doctor first.
Not sure if blood sugar support is the right focus for you? Take the free 2-minute Blood Sugar Quick Check.
How much chromium do you need?
| Age | Men | Women |
|---|---|---|
| 19 to 50 | 35 mcg/day | 25 mcg/day |
| 51 and older | 30 mcg/day | 20 mcg/day |
These doses are from the NIH's Adequate Intakes. The Daily Value on supplement labels is 35 mcg. Most people get enough chromium from food, and good sources include grape juice, whole-wheat English muffins, brewer's yeast, and orange juice.
Chromium Supplement Side Effects
In general, Chromium is well-tolerated, with few significant side effects. However, as with any supplement, some individuals may occasionally experience side effects.
Side effects of Chromium supplements include:
- Hypoglycemia (low blood sugar)
- Trouble sleeping
- Headaches
- Changes in mood
- Irregular heartbeats
Chromium may increase the risk of kidney disease and liver disease. If you have either of these conditions, please consult with a doctor before adding a Chromium supplement to your wellness regimen. Chromium is not recommended for individuals who are nursing or pregnant.
Chromium may interact with the following medications: Metformin, insulin, and other diabetes medications. Antacids, acid reflux medications, corticosteroids, beta blockers, thyroid medications like levothyroxine, and NSAID medications.
Which chromium supplement should you choose?
| Chromium Complex | Diaplex® | |
|---|---|---|
| Chromium per day (label dose) | 144 mcg (1 tablet, 3 times a day) | 110 mcg (2 capsules, twice a day) |
| Other key ingredients | Niacin, vitamin A, bovine pancreas and adrenal extracts | Betaine HCl, pancreatin, pancreas PMG™ extract, beet blend, and more |
| Best for | Simple chromium + niacin support for blood sugar in a normal range* | Broader support for sugar handling, the pancreas, and digestion* |
| Bottle | 180 tablets, about 60 days | 150 capsules, about 37 days |
| Price | $40.20 (about $0.67/day) | $59.40 (about $1.58/day) |
Frequently Asked Questions
What are the benefits of combining cinnamon and Chromium?
Like Chromium, the common spice cinnamon has been studied for its effects on blood sugar, cholesterol, and several additional markers of metabolic health. Several studies have shown that consuming 4g of cinnamon per day may help improve fasting glucose levels in individuals with obesity and prediabetes. This has led some to consider combining cinnamon with Chromium for improved glucose control.
Because both cinnamon and Chromium can significantly lower blood sugar, we recommend exploring this combination under the guidance of a medical professional.
What does chromium do for the body?
Chromium helps insulin move sugar from your blood into your cells. It also plays a part in breaking down carbs, fats, and protein.
Is chromium good for belly fat?
No, not really. In studies, people taking chromium lost about 1.7 pounds more than people on a placebo, and researchers rated that evidence as low quality.
What is the best chromium supplement?
Look at the form of chromium and what comes with it. Chromium picolinate is the most studied form. Chromium yeast comes in a food-based base. Standard Process Chromium Complex uses chromium yeast plus niacin, with 48 mcg of chromium per tablet.
How much chromium should I take per day?
Adults need 20 to 35 mcg a day depending on age and sex, according to the NIH. Supplements usually provide more than that, so follow the label or your practitioner's advice.
When should I take a chromium supplement?
Take it with meals. Chromium Complex's label says 1 tablet per meal.
What shouldn't I mix with chromium?
Talk with your doctor before combining chromium with insulin, metformin, or other diabetes medications, or levothyroxine. Chromium can add to the blood sugar-lowering effects of diabetes drugs and may reduce how much thyroid medicine you absorb.
What are the signs of low chromium?
Chromium deficiency is very rare. According to the NIH, it hasn't been reported in healthy people.
Where to buy Chromium Supplements?
Looking to buy Chromium supplements to help manage blood sugar or boost insulin sensitivity? We offer Standard Process Diaplex® in our shop. Standard Process Diaplex® contains 157% DV of Chromium derived from natural, whole food sources for optimal effectiveness.
We also offer Standard Process Chromium Complex (formerly known as Cataplex® GTF), an organic supplement that contains Chromium and niacin to support healthy blood sugar levels and carbohydrate metabolism.
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